Which Training Splits Are Best For Muscle Growth?
ฝัง
- เผยแพร่เมื่อ 23 ก.ค. 2024
- TIMESTAMPS
00:00 Intro
00:16 Training Splits
01:06 Training Splits & Hypertrophy
06:50 Practical Considerations
09:07 Practical Recommendations
STUDIES
pubmed.ncbi.nlm.nih.gov/31868...
pubmed.ncbi.nlm.nih.gov/30558...
pubmed.ncbi.nlm.nih.gov/26605...
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This channel is a gem! I have learned so much, please keep going
Cheers, will do 👍
Best thing I ever did for my training was changing from push, pull, legs to full body. Kept the exact same volume. Every excercise was the first for that muscle group, I was always fresh, numbers went up for basically all sets and I never had a day post leg day or post push day where I would feel super sore.
Nice, I have found similar results with higher frequency training 👍
How many exercises and sets per exercise would you do for each muscle?
This Channel should Get Bigger. And Man, he does reply to all comments which is Awesome.
💪
Fullbody and Upper Lower is the best way to reduce Junk volume and time efficent and addiquate recovery time for systemic fatique to coming off.
Yes, they are definitely some valid points 👍
Or just Push Pull, 4 day routine. Imo it feels very good. (quads push, hams pull etc.)
First, this is a great channel!
What's more important is resting and growing. I do have a split I prefer, though I allow my body to recuperate prior to the next session. More volume doesn't equal junk volume. If you complete one extra rep the next week, you've added volume. This doesn't need to made over complicated.
Agreed 👍
Recently I got to think that volume / freequency / quality are primarily depended on what rep range one trains.
But obviously you started the video with ''hypertrophy'' terminology so I guess you have already made it very specific. :)
Currently, I'm adapting my volume / frequency and quality variability to high reps and later on would need a gym with higher weights to experiment with 3-6 rep range. Good vids, thank you.
👍
Yes exactly, this video assumes we are training in the hypertrophy rep ranges 👍
Great video, I always had trouble fully understanding these terms. Maybe make the perfect training split for strength gain?
Yes, this is a whole different topic. I may make a video on this at some point 👍
Great video as always! One thing though, at 2:23 this graph suggests higher sets mean better results. What are your views on the studies that suggest 10-20 sets per week is optimal and anything above this doesn't necessarily result in more gains?
I haven't seen any studies showing that 10-20 sets is better than 20+. Check out this video for more info on the effects of volume for hypertrophy th-cam.com/video/16oYtQbGhq4/w-d-xo.html
Hey, i love your videos! Can you tell me what do you think of a split that was given to me by a local trainer, day 1 is chest and biceps day 2 back and triceps and day 3 shoulders and legs. Also, i train 4 times a week so first week i do day 1 twice, second week day 2 twice and etc. Keep it up
Sounds solid. However, it might be slightly superior to hit each muscle group 2x per week every week 👍
Love how you bring up research articles during your videos to emphasise your points
Glad to hear it 👍
How would you train if you could do workouts only on weekends and one session during week? (Sat, Sun, Wen) would you structure your workout as full body? (Sat, sun - to sessions in row), or upper (sat), lower (sun) and full body (wen)? Or simple rotation of upper lower (1,5 time frequency)
I would do full-body 3x / week in your case 👍
❤️much love
love the video as always, but for the graph @2:24, your other video "When to Increase Volume for Hypertrophy Training | Maximizing Muscle Growth" @2:18 states a max. recoverable volume at around 20 for most muscles and any more volume can have adverse effects on muscle growth. But this video shows benefits of going up to 32 sets/week?
Check out this video for an updated take on volume & hypertrophy th-cam.com/video/16oYtQbGhq4/w-d-xo.html
Do you think training chest,back,triceps,biceps,shoulders 2 days in a row 2x a week is still able to be optimal if i limit the amount of sets on the first day and have a few more sets the following day? I think my body likes the higher frequency and lower set count per session but I am unsure about hitting the same muscles back to back days. I do upper upper lower rest repeat
I think it should be fine, and possibly even superior. We generally find that higher frequency routines tend to result in slightly superior muscle growth 👍
I've been trying to figure out how I can do this plus MMA training lol Monday - Wednesday = weight training days , Thursday rest , Friday MMA day then weekend rest?
Yes, that seems reasonable to me 👍
just watched the full video, and im goin to follow the 5-day, upper-lower-shoulders- and arms split. but i was wondering with each component like chest or back should i do 1-2 workouts with high reps or until failure? and should the workouts lets say like day 1 and day 3 for example: for chest if i do flat bench and flys on day 1, would it be best in order to hit all parts of the chest to do a diff workout such as incline and dips?
such as incline and dips on day 3*
Yes, I would recommend implementing different variations on each day 👍
Can you talk about crossfit? And What is it? How to design their own training programs?
Probably wont cover crossfit training on this channel 👍
Man u are a genius, how long does it take to make on of these videos?
Usually around 3-5 days 👍
When you say train the same muscle 2x a week. Is it like squats on Monday & squats on Wednesday or can it be like leg press on Monday & squats on Tuesday sense leg press sense they both work the same area of legs?
Both exercises would count as training the quads. Eg. If you did squats on Monday, and leg press on Wednesday, that you count as training the quads 2x 👍
Great video, i just competed for the first time and still trying to figure out a "split" to bring up my weaker body parts, increase frequency on quads/hams and arms in a 5 day split ( its how i can train ) will take away all your videos and try to write it!! ty man
Sounds like a solid plan 👍
Due to my current work schedule which is 4 days on 4 days off, I can only train on my 4 off days. What type of split would you recommend in my situation? Having a 4 day gap in between isn't ideal and I need to squeeze in as much volume as realistically possible in those 4 consecutive days. Would it be best to train full body each day or use an upper lower split with higher per session volume? Many thanks Love your channel
Either of those two splits would work, but I'd probably preference an upper/lower split in your specific situation 👍
@@FlowHighPerformance1 thanks P, I guess an upper lower would provide the best overall balance of volume and frequency while also providing a degree of recovery
Time to get a new job. You need to be training six days a week. Day 1 = Chest, Biceps. Day 2 = Back, Triceps. Day 3 = Legs, Calves. Repeat for the next three days and rest on the 7th day.
What would be ur choice for 3 and 4 dsys per week for overall health and still looking strong
probably a full-body or upper-lower split 👍
Little confused. When you say hit a muscle group more than 2 times a week...is this counting the sets per session...or referring to just the absolute value the muscle is trained in multiple sessions (quads 2 times a week for whatever many sets)?
Absolute number of times the muscle is trained per week. However, this would assume that weekly volume is equated too.
Eg. training quads 2x per week means half the volume per session compared with training quads 1x per week. Hopefully this makes sense 👍
my strength plateau and i am unable to progress in any lifts like sbd i do PPL what should i do
that's all of us
How often should one change their training split as they become more advanced over the course of their training career?
Good question. I would say the training split should adapt to your personal lifestyle throughout your career. At some points in your life, you may only be able to hit the gym 3x / week due to other commitments. Then at other times you may be able to train everyday, and therefore implement a more flexible split. Always aim to maximise within your constraints 👍
So is it ok for me to do an upper lower upper lower upper split and do like 32 sets of back with a leaving 1-2 reps in the tank?
yes of course - if you have the time and energy to do so 👍
I want to do a 5 day full body, do i have to do a warm up set for each muscle or is walking for 15 mins enough
1-2 warm up sets for any heavy compound lift is recommended. You don't need to do warm up sets for most machines or isolation lifts. Walking before is not necessary
1-2 warm up sets for heavy compound lifts is recommended. you dont need to perform warm up sets for most machines and isolation lifts. Walking before your session isnt necessary 👍
so for instance instead of working each muscle out 1x a week at roughly 15-20 (5-6 exercises 3x sets each) it should be 2x a week split into 6-12 sets each time you lift?
Exactly right 👍
@@FlowHighPerformance1 trying to figure out how to adjust my training to that protocol, might have to go from the typical bro-split to upper/lower/upper/lower/shoulders & arms based off your videos
My split is push pull legs rest repeat so i rest on a different day every time so i sometimes train 5 or 6 times a week and i don't know if it is good. Can you tell me your opinion?
That sounds fine to me 👍
@@FlowHighPerformance1 thank you
I wonder which training split is optimal for shoulder joint health especially for those who are recovering from shoulder injuries XD
I'd say the training split is less important than total weekly volume, exercise selection and rep ranges for joint health 👍
What do you recommend for 6 days a week?
Can i do chest,shoulder,bicep,tricep and legs, back 3 times a week?
Yes that will work fine. Remember, how you distribute the total weekly volume isn't all that important 👍
Been there done that. Its fun! But you might need to add some excercises or sets since the more often you train the less sets you do per session. And yknow, doing only one set per muscle per day doesnt feel rewarding at all... and definately isnt even close to failure
Very informative 🥰
How do i know that the muscle has recovered and ready for the next workout.
For example if i work chest on monday and i want to work it again on Wednesday how should i know that my chest has recovered from monday session and is ready for Wednesday session?
Good question. There is no specific way to assess this, but you can use soreness and performance as general indicators. It is unlikely that your chest won't be recovered enough to train again within 2 days anyway, so I wouldn't worry too much about it 👍
@@FlowHighPerformance1
Can i workout if muscles are still sore?
And if yes how much soreness is too much?
Thx
Yes you can still train a muscle if it is sore, but not if it is excessively sore. After peak soreness has been reached, you are safe to hit it again
You train your chest every two days? First, that's not allowing for enough rest period, unless you're doing two half ass bench presses. Take three days off prior to your next session, don't use sloppy form and ego train, sleep eight hours plus and eat to grow. Then train your chest again. Free advice from someone who competed and trained others.
studies show muscle building synthesis last up to 48hours after it has been worked out
how would you recommend i program lifting around skills training?
Great question!
What sort of skill training?
Martial Arts and conditioning. I also just saw a video with a doctor talking about Zone 2 training. So basically three 45-minute sessions of cardio a week with one 30-minute hit session. Working all that into strength training can be quite the scheduling chore
I prefer to get all conditioning from sport/skill practice itself if you do enough of it. Then lift in the gym to get bigger and stronger. I prefer not to combine the two training styles together 👍
@@FlowHighPerformance1 So you recommend strength training on a totally separate day than any kind of skill training or conditioning? Dr. Peter Attia was discussing on The Joe Rogan podcast the importance of cardiovascular training in a certain heart rate. This is more on longevity. Anyway I appreciate the response and the great videos!
oh shit i love this title.
Wish you talked a bit more about full body
Do you have any specific questions about full-body training?
Correct me please..
Is "abs" missing from muscles groups..?
Thank you so much..
Yes. I generally dont recommend direct ab training in most cases. check out this video for more info th-cam.com/video/5iXUWHgSUYo/w-d-xo.html
Amazing channel.. 👌
I've just discovered it and didn't go through all the videos.. 😅
Definitely I will recommend it to my friends.. 👍
Thank you soooo much.. 🙏
No problem, thank you for supporting the channel 🙏
can you make a video about a 6 day upper lower split ?
Will consider it for future content 👍
@@FlowHighPerformance1 thanks ! love your vids !!!
Sir . Should we change the exercise every 1 mnth or can we do the same exercise life long
you can stick with the same exercise and apply progressive overload
@@FlowHighPerformance1 sir if you can please make a video on this topic
Can you provide me a training split for a week to maximize muscle growth in reply please
Did you not watch the video?
So Full Body 4x/week is the way for people which are not pro bodybuilder
not necessarily...
Is double stimulus a good idea
what is double stimulus?
@@FlowHighPerformance1 I dunno if that's the right word for it but training the same muscle two days in a row
this video should answer your question th-cam.com/video/qUxQxlEcHoY/w-d-xo.html
You’re basically saying high volume high frequency full body everyday. It doesn’t work that way
Bro split once a week provided me with way better results and motivation. Keep in mind i am 62.
Nice work
The push-pull split makes no sense. The whole point is to isolate the muscles. It makes no sense to work the Biceps and Back on the same day. The Biceps get overworked.
What split do you recommend?
@@FlowHighPerformance1 Day 1: Chest, Biceps, Forearms. Day 2: Back, Triceps, Abs. Day 3: Legs, Shoulders, Calves. Repeat for days 4,5,6. Rest on Day 7. Each body part is trained twice a week for 4-5 sets. Total sets per body part per week = 8 to 10. Rest between each set = 2:30 to 3 min. Training 6 days a week creates an expected daily routine and enforces a solid habit for training.
Or just don't split it and train certain muscle groups when they're recovered
That's another way to do it